written by runnergirl training
Dehydration can be the arch nemesis of runners. It can even sneak up on you before you know it. Sometimes hours later you will suffer the effects only to realize you missed the warning signs. Check out how to prevent and deal with dehydration.
Dehydration is defined as losing water faster than you consume. Basically, if you don’t take in enough fluids you will get dehydrated. Children, older adults, exercising in the heat or humidity, fever and sweating, blood loss or diarrhea and vomiting are the usual people who experience severe dehydration.
Signs of dehydration:
Crying without tears
Eyes and cheeks sunken in
No need to urinate
When you should see a doctor:
Can’t keep fluids down
Blood in stools
Diarrhea for 24+ hours
Ways to prevent dehydration:
When exercising -
Don’t exercise in the heat of the day
1-2 hours before working out drink 20 oz of water
15 minutes before working out drink 8-10 oz of water
15 minutes intervals during working out drink 8 oz of water
When sick –
Replace fluids lost from fever, sweating and diarrhea
If using an electrolyte drink be sure the sugar content is low (sugar increases diarrhea)
Being wise about staying hydrated can help you avoid many health problems associated with dehydration. It is a good practice to always keep water with you (in the car, backpack, at the desk, etc).